Sometimes we cycle for an event...
Be it for a charity, promotional, company or even wedding rides!
All type of bicycles are welcomed without any restriction
Usually non competitive...we call it fun rides...

Cycling will always be a group activity....
Seldom you find an individual cyclist pedalling alone especially during mountain biking
Besides safety reasons, teamwork & socializing are the main ingredient for cycling session
It's about having fun (read - downhill) & hardship (read - climbing) & fighting for your breath together!
But for sure you'll see smiling faces at the summit of the climb!
These photos speak for itself!

Thursday, 10 May 2012

Just to share some of the scientific articles and journal found on web on health benefits of Cycling....

Health benefits

Below are summarised some of the health benefits of cycling, for the
individual and society as a whole. Many of the benefits are not unique to
cycling but are a consequence of moderate physical activity. In several cases,
however, cycling enables that benefit to be achieved more easily, more widely or
more effectively.

This should not be regarded as an authoritative treatment of the subject,
relying as it does on the primary sources (Froböse, 2004; Cavill and Davis, 2007) referenced below. Those sources provide
much more detailed information and full references.

Immune system

The immune system serves to protect the body from infections and diverse
systemic diseases. Studies show that moderate activity, such as cycling,
strengthens the immune system and thus contributes to a healthy life. It can
also increase activity against tumour cells, assisting the prevention of related
illnesses.

Muscles

Humans have several hundred muscles, which have to be used regularly in order
to maintain fitness and health. A week of inactivity reduces the strength of the
muscular system by up to 50% and can harm them long-term. This is particularly
true for older people as aging causes muscles to shrink.
During cycling,
most of the body's muscles are activated. The leg muscles are responsible for
the pedalling movement; the abdomen and back muscles stabilise the body on the
cycle and cushion external influences; and the shoulder-arm muscular system
supports the body at the handlebars. All this trains and tightens up the
muscular system, making it stronger and able to function efficiently.

The skeletal system

This is the body's supporting framework, held together by muscles, tendons
and ligaments. Exercise and the accompanying strain on the skeletal system
strengthens it and increases mobility. Cycling has a positive effect on bone
density and strength. Moreover, a muscular system strengthened by cycling
supports and protects the skeletal system.

Spinal diseases and back pains

Posture when cycling is optimum, and the cyclic movement of the legs
stimulates muscles in the lower back, where slipped discs are most likely to
occur. In this way the spine is strengthened and secured against external
stresses. In particular cycling can stimulate the small muscles of the vertebrae
which are difficult to affect through other exercise. This can help reduce the
likelihood of back pains and other problems.

Joint protection

Cycling is especially good at protecting and feeding cartilages as the
support given by the bicycle means that the forces that act as a result of body
weight are significantly reduced. The circular movement of cycling assists the
transport of energy and other metabolic produces to the cartilages, reducing the
likelihood of arthrosis.

Balance and equilibrium

Physical activity serves as a regulator to relieve the stress that is common
in current lifestyles. It produces the balance between exertion and relaxation
which is so important for the body's inner equilibrium. Cycling is especially
ideal for this process, countering stress in two ways: by satisfying the need
for activity where people lack movement or exercise; and by balancing out
increased strain, particularly mental and emotional.

Mental stress

Cycling has a considerable relaxing effect due to its uniform, cyclic
movement which stablises the physical and emotional functions of the body. This
counteracts anxiety, depression and other psychological problems. The exercise
also controls hormonal balance.

Oxygen and circulation

Oxygen is vital for all biological organisms and the basic prerequisite for
the respiratory processes of humans. Respiration is often impaired by adiposity
and lack of exercise. Among other things, regular physical activity strengthens
the respiratory muscles, which leads to improved ventilation of the lungs and
thus has a positive effect on oxygen exchange. Enormous positive health effects
can be achieved in energy uptake and processing, through moderate cycling.

Heart and cardiovascular diseases

The heart is one of the most important organisms for a healthy life but can
be damaged by inactivity. Cycling is ideal for training the heart to be stronger
which results in less stress of the heart. All the risk factors that lead to a
heart attack are reduced and regular cycling reduces the likelihood of heart
attack by more than 50%.

Body weight, adiposity and obesity

Cycling is ideal for targeting these problems as 70% of the body's weight is
borne by the saddle, thus enabling people who could not otherwise move easily to
exercise to increase their physical fitness and stimulate fat metabolism.
Cycling also contributes to weight reduction by burning energy.

Body fat and hypercholesterol

Cycling can train the organism to use up fat reserves and also changes the
cholesterol balance, favouring the protective kind over that which is
threatening to health. As body weight reduces and cholesterol is optimised, a
protective mechanism is enabled by continuing to cycle. Regular exercise during
youth is a prevention factor against excessive body weight in adults.

Blood pressure

Moderate cycling can prevent, or at least reduce, high blood pressure and so
help to avoid stroke or damage to the organs. Blood pressure is also reduced by
a lower heart rate, which is a result of regular cycling.

Cancers

Regular physical activity has been shown to reduce the risk of colon, breast,
prostate and pancreatic cancers, and possibly lung and endometrial cancers
too.

Stamina

Cycling is especially good for aerobic exercise as the strain on the body is
less than in other endurance sports. Improved stamina reduces tiredness and
fatigue and promotes a sense of well-being..

Beauty and attractiveness

Beauty and attractiveness are much linked to body shape and condition.
Cycling can positively influence these by controlling body weight and muscular
form. Skin also benefits from the metabolic processes that are stimulated. In
addition, cycling affects physical feeling which influences the perception of
others.

Physical workout

In addition to regular moderate exercise, the body benefits from more
demanding activity from time to time, which improves fitness and provides
greater diversion from everyday problems. Cycling can provide more intensive
activity as easily as by pedalling faster or harder.

Quality of life

Physical activity has a direct effect on well-being and health. Cycling has
numerous advantages that can directly affect quality of life, as it provides
benefits both physically and emotionally. Regular exercise, taken as an integral
part of daily life, is needed to permanently enhance the quality of life.

Secondary benefits

More cycling, especially as an alternative to motor vehicle travel, would
bring substantial health benefits for society as a whole due to improved air
quality, reduced noise and danger, and greater independence for children.

The Bicycle Anatomy

Hard Tail bike usually very light (9-12 kg), have only front suspension (80mm -120mm), used in cross country (XC) where lots of tarmac(road), flat and rolling terrains with minor jump (< 1 foot). Price varies according to components used and whether the frame (body) made of aluminium or carbon. Good beginner bike usually in the range of 2k - 4k. HT bikes are the most common bike sold in the bikeshop!

Full Suspension (Fulsus)

Full Suspension bike slightly heavier than HT (11-15kg), have front suspension (120 - 150mm) & rear shock, can be used in both XC and all mountain (AM) type of terrain with small jump (< 4 foot). Fulsus bike offer comfortable and more confident ride...if u can only have one bike...this the one! Price starts from 5k and above...

Downhill (DH)

Downhill (DH) bikes are for hardcore riders...usually very heavy (15 - 25 kg), have long front suspension (150 - 250mm), rear shock combination of air & coil spring, used for descending purpose from top, usually towed/push from bottom as it too heavy to pedal up..but the descending speed is mindless! Price starts from 8k - 30k....Only for the Hardcores!!!

The Right Size

After selecting the type of bike...the most important step is to get the right size of bicycle...

not every bicycle size is suitable for everybody!

While there are a lot of factors involved in determining the right size for the pro riders...

for us the beginners and common cyclist...usually it goes into the seat tube length!

Size 17 (M) usually refers to 17" of the seat tube length...

I recommend using the tools inhttp://www.ebicycles.com/ website to easily determine the right bike size for us...e.g for 165cm male..with 76cm inseam (inner leg length), your right size is:

The Saddle Height

After getting the right bike size...please adjust your saddle height & position to have optimum set up for cycling...your leg should almost 90% straight to produce maximum pedalling power!!! e.g as belows:

Tyre Pressure

Having a corect tyre pressure is the final set up before u set for pedalling...